Moringa is one of a kind plant tree. It is packed with essential vitamins and minerals that help keep the body strong and healthy. While it can be taken in capsule or powdered form, nothing beats using it raw and incorporating it into our daily meals. There are so many moringa recipes out there, and we are going to share with you some of the best.
Moringa is such a unique kind of a tree. All its parts are edible – from its leaves to the flowers, the pods, and the seeds, as well as its bark and roots too! Imagine how many moring recipes you can make using all these or each of these? For sure, too many.
Yes, some cook it, some bake it, while others drink it by creating smoothies and making tea out of it. Moringa at first glance may look like an ordinary vegetable tree, but I reality, there’s just too much about this so-called, “miracle tree”.
What is moringa?
Moringa Oleifera, also known in different nicknames like “horseradish tree,” “benzoil tree,” “drumstick tree,” “miracle tree,” as well as “tree of life” is a plant tree that is native in Southeast Asia particularly India. However, it also grows in other parts of Asia, as well as in other parts of the world like Africa and South America.
While moringa has been used for medicinal purposes for centuries in certain countries, it has recently gained its popularity in the international arena. More and more studies are made to prove claims of its efficacy in different types of diseases.
Moringa is tagged as a miracle tree or tree of life because of its amazing nutritional properties. It contains essential vitamins and minerals that are essential to help keep our bodies healthy and strong, at the same time, helps prevent or treat certain diseases.
While all its parts have their respective nutritional content, the most nutritious of all are the leaves. Moringa leaves contain so many more nutrients compared to other parts of the plant tree. No wonder why moringa leaves is so popular and comes in different forms – there’s the raw leaves, dried leaves, powdered, and the tea form.
Furthermore, moringa leaves that are shade dried correctly intensify its nutritional content. For instance, a gram of dried moringa leaves increases its nutritional properties by 300% up to 500% except for Vitamin C.
What are the nutritional contents of moringa?
Moringa tree comes with so many vitamins and minerals, including:
- Vitamin A
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin), B-6
- Ascorbic acid (Vitamin C)
Studies show as well that moringa leaves specifically contain more of the following vitamins and minerals on a per gram basis compared to certain fruits and vegetables:
- 25x of Iron found in Spinach
- 17x of Calcium of Milk
- 15x of Potassium of Bananas
- 10x of Vitamin C of Carrots
- 9x of Protein of Yogurt
- 7x of Vitamin C of Oranges
What are the benefits of taking moringa?
With such nutritional content, you are probably convinced by now that moringa is indeed a miracle tree. To convince you further, here are some of the health benefits that moringa provides:
- It has anti-inflammatory properties, thus, it helps reduce inflammation.
- It helps boost breast milk supply of nursing mothers.
- It helps protect ad quicken the repair process of the liver.
- It helps lower cholesterol levels.
- It helps reduce blood sugar levels.
- It may help prevent or treat certain types of cancer.
- It helps treat stomach disorders like gastritis, ulcerative colitis, and constipation.
- It is rich in antioxidants, which helps fight against free radicals.
- It helps nourish the skin and hair.
- It helps protect your body from arsenic toxicity.
- It helps keep the brain healthy.
- It may help treat edema.
- It helps make bones healthy and strong.
- It may help treat mood disorders like depression, fatigue, as well as anxiety.
- It helps maintain a healthy and strong cardiovascular system.
- It may help reduce the severity of certain asthma attacks.
- It is a good source of iron.
- It may help prevent blood clots because of its Vitamin K content.
- It helps keep great uterine health.
Now that you already know what moringa is, its nutritional content, and the different health benefits it provides, it’s time to start incorporating moringa in your diet! To help you with your moringa recipes needs, we have compiled some of what we believe are the best moringa recipes for you to try on. Rest assured that all these are not just yummy, but it will also help keep you healthy and strong. Enjoy!
Source: Tasting Table.
Note: This recipe is said to be adapted from ‘What to Eat for How You Feel,’ by Divya Alter
8 ounces Moringa stalks, cut into 3-inch pieces
4 cups of water
1 teaspoon olive oil
1 teaspoon kosher salt
1 teaspoon fennel seeds
¼ teaspoon ground turmeric
Pinch cumin seeds
6 curry leaves
2 medium taro roots, peeled and cut into ½-inch pieces
1 green Thai chile, seeded
Kosher salt, to taste
1 lime, quartered, for serving
Freshly ground black pepper, for garnish
- In a 2-quart saucepan, combine all the ingredients, except for the lime wedges and pepper, over medium-high heat and bring to a boil. Reduce the heat to a simmer and cook, covered, until the vegetables are tender, 20 minutes.
- Transfer the mixture to a blender and pulse until the soup is coarsely puréed. Set a fine-mesh sieve over a bowl and strain, using a spoon to press out as much pulp as possible from the Moringa fibers. Discard the fibers.
- Adjust the seasoning as needed with salt and divide between bowls. Squeeze a lime wedge over each bowl of soup. Then garnish with freshly ground black pepper and serve.
BLUEBERRY MORINGA GRILLED CHEESE SANDWICH
Source: Kuli Kuli Foods
1 Cup of fresh blueberries
4 Slices of whole wheat French bread
10 Thin slices of Brie
3 Basil leaves
A small drizzle of coconut oil to help the bread get crispy
Honey, to drizzle
Kuli Kuli Prue Moringa Vegetable Powder to taste
Salt and pepper to taste
- Heat blueberries in a saucepan over medium heat for 5 minutes.
Strain and set aside.
- Lightly spread a small amount of coconut oil on each slice of bread.
- Layer half of the brie and basil leaves onto one slice of wheat bread.
- Spread blueberry mixture over basil.
- Top with remaining brie, ground pepper, salt, and Moringa.
- Place remaining bread slice over the stack. Heat a skillet over medium heat and cook sandwich on each side for 2-3 minutes, or until cheese is melty.
- Drizzle with honey and enjoy it.
PUMPKIN SEED MORINGA CUPCAKES
Source: Fresh Planet Flavor
1/2 cup coconut flour
1/2 cup tapioca flour
1/2 cup pumpkin seeds
2 tsp moringa powder
1/2 tsp baking soda
1/4 tsp salt
4 eggs, room temperature
1/2 cup coconut oil, plus more for greasing muffin molds
1/2 cup honey
1/2 cup palm shortening, at room temperature
2 tbsps. honey
1/2 tsp vanilla extract
Melted chocolate and pumpkin seeds, for topping
- Preheat the oven to 375° F. Grease a silicone muffin pan with coconut oil, or line a muffin tin with parchment liners.
- Pulse the coconut flour, tapioca flour, pumpkin seeds, moringa powder, baking soda and salt in a food processor until the pumpkin seeds are ground into a fine meal.
- Add the eggs, oil, honey, and puree until smooth.
- Spoon into the cups of the silicone mold or muffin tin, then place it in the preheated oven. Reduce the heat to 350° F, and bake for 20-25 minutes or until a tester inserted comes out clean, then set aside to cool.
- To make the frosting, whip the shortening, honey, and vanilla until smooth. Fit a pastry bag with a coupler and tip (I used a Wilton No. 233 Multi-Opening Decorating Tip), then load the frosting into the pastry bag. Once the cupcakes have cooled, pipe the frosting on top in the design of your choice.
- Top with melted chocolate and more pumpkin seeds. If desired.
MORINGA LEAVES CHICKEN (a.k.a. CHICKEN WITH DRUMSTICK LEAVES)
500 gm chicken drumsticks
2 large onion sliced
1 tomato pureed
1.5 cups drumstick leaves
Few curry leaves
1 tsp ginger-garlic paste
1 tsp red chili powder
1 tsp coriander powder
1 tsp mustard seeds
2 tbsp. oil
Salt to taste
- Heat oil in a pan and mustard seeds and curry leaves to it. Once they start spluttering, add sliced onions and sauté till they are golden brown.
- Add dry spices to it and sauté further for 2 minutes. Add the tomato pure and cook for 2-3 minutes.
- At this point add chicken pieces and cook for 5 minutes or so. Add chopped drumstick leaves, mix well. Cover and cook till the chicken is tender.
- Serve with hot roti or alongside dal-chawal.
SPICY CILANTRO PESTO WITH MORINGA
1 cup fresh cilantro, chopped
1 Tbsp. moringa powder
2 Tbsp. extra virgin olive oil
Juice of 1/2 lemon
1/3 cup pine nuts, toasted
Pinch Himalayan pink sea salt
Cayenne pepper, to taste (can omit)
- In a blender, pulse together all ingredients until fully combined.
- Use as pasta sauce, marinade, dressing or dip. Or enjoy spread on gluten-free baguettes or organic, bake-at-home sourdough bread.
MORINGA BOUNTY BALLS
1-2 tsp Aduna Moringa Powder
1/2 cup cashews (soaked for 1 hour)
1 1/2 cups shredded coconut
2 tbsps. maple syrup
4 tbsps. coconut oil
1 tsp vanilla extract
Raw chocolate for dipping:
6 tbsps. raw cacao powder
6 tbsps. melted coconut oil
2-3 tbsps. maple syrup
Blend together all ingredients for the coconut filling in a blender or food processor. Use your hands to make about 15 small balls. Refrigerate until ready to coat in chocolate.
Whisk together the ingredients for the chocolate coating until smooth. Dip the balls in the mixture with a fork, place onto a tray or plate lined with parchment paper and freeze for at least 30 minutes before eating. Store in the fridge.
HEALTHY MORINGA OATMEAL RECIPE (Gluten-Free, Vegan)
Source: The Nutty Scoop
4 cups gluten-free rolled oats
5 cups almond milk
3 tbsps. agave syrup, or maple syrup
2 tsp vanilla extract
2-3 tsp moringa powder
1/3 cup pistachios, chopped
1/3 cup dried mulberries
1/4 cup unsweetened shredded coconut
2 tbsps. Chia seeds, optional
- In a medium saucepan, add the rolled oats, milk, vanilla extract, and maple syrup.
- Cook the mixture over low to medium heat, stirring occasionally, until some of the milk has been absorbed and the oats have softened about 5-7 minutes.
- Turn the heat off and add the moringa powder and the remaining ingredients. Stir and serve.
If you like a thinner consistency, add more milk to the oatmeal. You can refrigerate leftover oatmeal in a sealed container for up to 5 days.
CHUNKY MONKEY MORINGA SMOOTHIE
Source: Making Thy Me for Health
2 frozen bananas
3 tablespoons peanut butter
3 tablespoons raw cacao powder
2 tablespoons moringa powder
4 ice cubes
2 pitted dates
1 cup unsweetened vanilla almond milk
- Place all ingredients in a blender and blend on high until smooth. Add more almond milk as needed until desired consistency is reached.
EGG ROLLS WITH MORINGA LEAVES
Source: Archana’s Kitchen
4 Whole Eggs
1 tablespoon All-Purpose Flour (Maida)
Salt to taste
Black pepper powder to taste
2 Green Chilies finely chopped
1/4 cup Cheddar cheese
1 cup Drumstick Leaves (Moringa/Murungai Keerai), finely chopped
Butter or oil for cooking
- To begin making the Egg Rolls with Moringa Leaves Recipe, preheat the oven to 180 C.
- Line a rectangular baking pan 13 x 9-inch pan and grease it with butter.
- Heat a teaspoon of oil in a small wok/Kadai. Add the drumstick leaves, sprinkle salt and cook until the leaves wilt down and all the excess moisture evaporates. Once it’s done, turn off the heat and allow the moringa leaves to cool.
- Whisk the eggs, along with the flour, salt, pepper, and green chilies and pour it into the prepared pan. Spread the cooked drumstick leaves over the egg, by sprinkling it around. Sprinkle the cheddar cheese on the top.
- Cover the pan with aluminum foil and bake the eggs until it is set – about 15 minutes.
- Once the egg has set, remove from the oven and allow it to cool.
- Loosen egg mixture from sides of the pan and carefully roll up jelly-roll fashion and serve the Egg Rolls with Moringa Leaves along with a glass of Banana and Mango Smoothie and toast for breakfast.
SAUTEED MORINGA PODS
Source: Miracle Trees
2 c. fresh moringa pods 2-1/2 c. shrimp juice from pounded heads of shrimp
2 T. shortening 2 T. shrimp paste
1 tsp. minced garlic 1 tsp. salt
2 T. sliced onion 1 c. fresh Lima or butter bean seeds, peeled
1/2 c. sliced tomatoes 1 c. green cowpea or yard-long bean pods cut into 1-1/2″ lengths
1 c. boiled pork, diced
1/2 c. shrimp shelled and sliced lengthwise
- Cut moringa pods lengthwise into 4 pieces.
- Slice white pulp including tender seeds. Discard outer covering.
- Cut pulp into 1-1/2 inch lengths.
- Saute garlic, onion, and tomatoes. Add pork and shrimp.
- Cover, and cook 2 minutes.
- Add shrimp juice, and boil. Season with fish paste and salt.
- Add Lima or butterbeans, and cook 3 minutes.
- Add moringa pulp and cowpea or yard-long bean.
- Cover, and cook 10 minutes.
SAUTEED PIGEON PEA OR CONGO PEA, PAPAYA, MORINGA AND WINGED BEAN WITH LIVER
Source: Miracle Trees
1-1/4 c. pigeon or Congo peas
1/2 c. liver
3 quarts water 3 T. salt
3/4 c. cooking oil 2 c. water
4 segments garlic 1-3/4 c. winged bean
1-1/4 c. tomatoes 2 c. moringa leaves
- Boil peas until cooked. Set aside.
- Saute garlic, onion, and tomatoes. Add the liver.
- Cover and cook until the liver is tender. Season.
- Add water. Add winged bean and papaya.
- Cover and cook 10 minutes. Add cooked peas and moringa leaves.
- Serve hot.
PIGEON PEA OR CONGO PEA WITH PORK AND BANANA BLOSSOM
Source: Miracle Trees
1 c. peas
1 c. winged bean
1 pc banana blossom
1/2 moringa leaves
1 leg pork ginger
1 c. Roselle salt to taste
- Brown pork.
- Remove from heat, and cut into cubes about 2 inches in size.
- Boil peas and pork leg until tender.
- Add ginger and salt to taste.
- Add banana blossoms and winged beans. When tender, add Roselle and onions.
Source: Miracle Trees
1 c. pure coconut milk
1 small pc ginger
1/3 c. pure coconut milk reserve
3 pcs bell pepper, green & red, quartered
5 pcs fish, preferably tilapia
1/2 c. moringa leaves
1 onion bulb, sliced
1-2 T. cooking oil
1 head garlic, crushed
1 t. crushed black pepper
3 tomatoes, quartered
1/2 c. pigeon or Congo peas
8-10 winged beans or string
1 c. cubed yellow sweet potato beans, quartered
- Saute garlic in oil until brown. Add onion.
- Transfer to an unglazed cooking pot, then add 1 c. pure coconut milk, winged beans, pigeon or Congo peas, yellow sweet potato, fish, and ginger. Let it boil until half-done.
- Add bell peppers and tomatoes.
- Season with salt and crushed pepper.
- Add the rest of the coconut milk and moringa. Boil for 5 minutes, and serve.
As you can see, there are just too many moringa recipes to choose from. More so, all these are a sure hit. So, are you ready to cook or bake your first moringa recipe ever? Needless to say, enjoy all the benefits it gives.